11/21/13 - AM Row Intervals + PM Swim

AM

Row 1K easy

+

Row 500 m in 1:38

rest walk 3:00 x 3

rest 5 min

Row 500 m in 1:39

rest walk 2:45 x 4

rest 5 min

Row 500 m in 1:40

rest walk 2:30 x 5

+

walk 1 mile cooldown

Done. All a bit under pace. Felt really good.

A little more tired than usual as I do this on Wednesday

mornings. But glad I was able to make it up.

I'm plan to skip the RTW and swim in the evening.

AM

swim 100 m IM warm up

kick 100m

pull 100m

+

1 effort – max swim with no breaths, record distance.

(prefer with someone there)

+

25 m free @ 90%

rest 30 sec

x 25

+

swim 200m cool down

Hit 25m no breath. First time ever doing it and it was

actually really easy. I couldn't turn and keep moving so

I just did a few more 25m.

Everything was good. 25's felt strong.

200m cool down was great.